Interval training-High-intensity interval training

Interval training

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Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

 

This training technique is often practiced by long distance runners (800 meters and above)

although some sprinters are known to train using this technique as well.

 

Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (again, for a set distance/time.)

An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

 

Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.

More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.

One popular workout that incorporates this methodology is so-called "walk-back sprinting," in which one sprints a short distance (anywhere from 100 to 800 meters), then changes directions and walks back to the starting point (the recovery period) to do it again. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

 

It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least two studies.^{[1] [2]}

 

 

  Fartlek

The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help one avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase one's intensity without burning oneself out in a matter of minutes.^{[citation needed]}

 Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system

due to the continuous nature of the exercise.

The difference between this type of training and continuous training is that the intensity or speed of the exercise varies,

meaning that aerobic and anaerobic systems can be put under stress.

Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.

Fartlek training is generally associated with running, but can include almost any kind of exercise.

 

Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér (1891-1983)

and has been adopted by many physiologists since.

It was designed for the down trodden Swedish cross-country teams,

which had been thrashed throughout the 1920s by Paavo Nurmi and the Finns.

Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training.

 

 

Fartlek sessions

This is the first session that was designed by Gösta Holmér for a cross-country runner.

This is also an example of what a fartlek session might look like,

but fartlek sessions should be designed for an athlete's own event or sport — as well as catering for their individual needs.

Sessions should be at an intensity that causes the athlete to work at 60% to 80% of their maximum heart rate (220-your age.

E.g 220-15=205) , as outlined by the Karvonen Method.

This should mean that their body will not experience too much discomfort while exercising.

An athlete should also include a good warm up at the beginning of the session,

and a cool down at the end of the session, to improve performance and to decrease the chances of injury and for other reasons.

•  Warm up – easy running for 5 to 10 minutes.

• Steady, hard speed for 1.5-2 km; like a long repetition.
• Rapid walking for about 5 minutes – recovery.
• Easy running interspersed with sprints of about 50 – 60 m, repeated until a little tired. – Start of speed work.
• Easy running with three or four "quick steps" now and then
• (simulating suddenly speeding up to avoid being overtaken by another runner).
• Full speed up hill for 175 – 200 m.
• Immediately, fast pace for 1 minute.
• The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.

Fitness benefits

One of the main reasons for the success of fartlek training was that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as football, field hockey, Ultimate Frisbee, lacrosse and rugby league, as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event.

 

 

 

  High-intensity interval training (HIIT)

is an exercise strategy that is intended to improve performance with short training sessions.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies by Tabata^[1], Tremblay^[2] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. According to a study by King ^[3] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO₂ max) more effectively than doing only traditional, long aerobic workouts.^[4][5][6][7] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.

 

 

 

 

 

참고

 

 Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada G1K 7P4
http://www.springerlink.com/content/1137px7x66667132/

 

The response of muscle fiber type proportions and fiber areas to 15 weeks of strenuous high-intensity intermittent training(HIIT) was investigated in 24 carefully ascertained sedentary (14 women and 10 men) and 10 control (4 women and 6 men) subjects.
The supervised training program consisted mainly of series of supramaximal exercise lasting 15 s to 90 s on a cycle ergometer.

Proportions of muscle fiber type and areas of the fibers were determined from a biopsy of the vastus lateralis before and after the training program.

No significant change was observed for any of the histochemical charactertics in the control group.

Training significantly increased the proportion of type I and decreased type IIb fibers, the proportion of type IIa remained unchanged.

Areas of type I and IIb fibers increased significantly with training.

 

These results suggest

that high-intensity intermittent training in humans may alter the proportion of type I and the area of type I and IIb fibers and

in consequence that fiber type composition in human vastus lateralis muscle is not determined solely by genetic factors.